This state has many names: restlessness, anxiety, panic. You constantly scroll through your head with an endless stream of frightening thoughts and at the same time feel fear, uncertainty, nervousness, doom. Here are a few steps to help structure these emotions and find a way to deal with them.

Important: you can not always cope on your own. If your anxiety attacks have escalated into an anxiety disorder or you are experiencing panic attacks, it is best to deal with it with the help of a professional. Otherwise, you can only make things worse.

Acknowledge the Problem

Since stress resistance has become an integral part of any resume, it has become somehow undignified to worry. Everyone copes with crises in different ways: someone gets a second wind and the person becomes incredibly productive. Well, someone spends half of the resources on anxiety and cannot get together. Both are normal responses to stress. A sort of “freeze or run”, only in the conditions of the urban jungle, and not real.

It happens that while some panic buy buckwheat and dollars, others laugh at them: “They are stupid, they panic, I’m not like that.” This does not mean that the latter are not worried: attempts to ignore the problem are also a reaction.

Elena Petrusenko

Psychologist at Foxford Online School.

Stress is necessary for a person, because it allows the body to adapt to changing environmental conditions and return to normal. Do not deny what is happening to you and around you. It will not take you away from the unpleasant reality. There is no need to demand the impossible from yourself and your loved ones. Try to see reality in its entirety.

Once you admit to yourself honestly and without embellishment that you have a problem, you can begin to solve it.

Recognize the causes of anxiety

You admitted to yourself that you are worried, it’s time to sort out the source of anxiety by the bones. Let’s say you are worried about the global crisis, which for obvious reasons you cannot influence. But this is a rather abstract concept. If you think about it, it’s not the crisis that scares you, but the possible consequences that it can bring. Therefore, it is important to speak (or better to prescribe) real fears. For example, it could be:

  • job loss;
  • worsening financial situation;
  • inability to pay loans and growing debt;
  • loss of savings.

On the one hand, these anxieties, translated into a practical plane, can frighten even more. On the other hand, the enemy turns from the abstract into the real and close to you. And, perhaps, here you can already influence the situation.

This approach will help to structure the chaos in your head, to formulate the real causes of anxiety.

Take action if you can still influence the situation

You may have articulated your real fears and found out that you are not powerless. As in the example of the global crisis: the economy of the planet is not subject to you, but you can lay a straw for yourself.

The unknown is frightening. Once the enemy becomes familiar, it will be much easier to deal with him.

Svetlana Beloded

Head of Human Resources at QBF.

Action must be taken immediately when possible. As a result, this will allow you to stop panicking, as thoughts will switch to finding a way out of difficult circumstances. At the same time, if the actions are sufficiently balanced, the risks of developing a negative scenario are reduced.

Switch if you can’t change anything

It’s easier said than done. Moreover, not in any state you can get away from anxiety. That is why at the beginning we already talked about the need to consult a specialist if you cannot cope with anxiety on your own. When fears poison life, but have not yet taken possession of it, it is still possible to fight them, although for this you will need to work hard.

The switch has nothing to do with well-wishers’ advice to “just stop worrying.” It doesn’t work like that: you can’t take it and stop it. But you can try to stop the anxiety attack. To do this, you need to monitor your condition and slow yourself down if you plunge into a funnel of frightening thoughts. At this point, it is better to be distracted by something else. Here are some options.


Effort of the will is not always enough to distract. Hormones of joy endorphins will cope with this much better. It is they produced when playing sports. You don’t have to set records. Any physical activity will do.

Focus on feelings

Think about what you see, hear, feel with your fingers, what smells around you – use your senses.

Maria Eril

Psychologist, psychotherapist, head of the “Psychology of communication” direction of the Business speech company.

At the moment when you feel that anxiety is coming, look around and name: five objects that you see (sight), four that you touch (touch), three sources of sound (hearing), two sources of smell (smell) and one the object you are tasting.

Hug with loved ones

Tactile contact with people you like stimulates the production oxytocin – one of the four hormones of happiness. Accordingly, the mood improves, and the level of anxiety decreases.

Deep breathe

It is important to focus on the process.

Ilya Shabshin


Just breathe for a few minutes in such a way that when you inhale, your stomach protrudes and your chest does not rise, and you will feel how the excitement goes away. This is a simple and reliable way.

Switch to what you can control

In the film Radio Day, in a critical situation, one of the main characters said: “We now have two problems – the Ministry of Defense and a button. Can we find the button? Theoretically we can! And we cannot do anything with the Ministry of Defense. Conclusion: you need to look for a button. And that’s one way to deal with anxiety.

At the same time, it is important not to switch from one disturbing thought to another: changing the awl to soap has never been a good deal.

Rationalize the situation

Returning to disturbing thoughts, albeit in a different way, is not for everyone. But if you are one of those who are reassured by numbers, statistics, evidence, you can try to explain to yourself why the situation is not as terrible as it seems.

Ilya Shabshin


Talk to yourself, or rather to your frightened part. Imagine mentally that there is such a part inside you. Maybe it’s your inner child. On behalf of your adult self, address him and soothe him as a child whom you love and want to help. You can even mentally hug him to make him feel even more secure and safe.

These are just a few examples of what you can switch to. Find ways that soothe and delight you, and use them. Whatever you do, it is important to act according to the following algorithm: catch yourself on disturbing thoughts → tell yourself “enough” → switch. Remember that every scary situation has not only a beginning, but also an end.